CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
400m @ 70% Effort
into…
200m @ 80% Effort
into…
200m @ 90% Effort
-Rest 3:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike or Row
8 Step Ups
10 PVC Pass Through
10 Jumping Overhead Squat
5 Broad Jumps
Strength
Snatch (8×2)
SNATCH COMPLEX
EVERY 1:30 FOR 8 SETS
2 Squat Snatch*
*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jump (24/20)
-Rest 2:00-
AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jumps (24/20)
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for weight)
5 SETS*
3 Below The Knee Hang Power Cleans + 1 Above the Knee Hang Squat Cleans + 1 Squat Clean
-Rest 3:00 b/t Sets-
*Start light and build to a moderate set of the complex
Clean (15×2)
EVERY 1:30 FOR 15 SETS
2 Squat Cleans @ 75% of 1RM